Who this is for
A beginner or intermediate lifter who can protect three sessions most weeks.
Most sessions should take roughly 50–75 minutes when rest periods and equipment access are predictable.
Weekly schedule
Monday, Wednesday and Friday full-body sessions with different main movement emphases.
The sessions
Warm up for the movement and load in front of you. The listed sets are working sets.
- Day A: squat, press, row, leg curl, lateral raise
- Day B: Romanian deadlift, pulldown, incline press, split squat, curl
- Day C: leg press, shoulder press, supported row, leg extension, triceps extension
How to progress
Repeat the same core movements long enough to interpret performance. Add reps, then a small amount of load when the range and effort target are met.
Keep one to three repetitions in reserve for most working sets unless the programme gives a different, deliberate target.
Substitutions
Replace around equipment, pain-free execution and skill. Keep the weekly pattern balanced rather than forcing one named lift.
Common mistakes
Do not add exercises simply because the session felt short. Avoid changing several variables at once, and do not carry a missed session into the next day if that destroys the rest of the week.
Use it in Bulk Coach
Recreate the session as a saved workout, assign its weekday if the schedule is fixed, and choose each catalogue exercise by its intended movement role. One-click import is not claimed; review exercise names, sets and rep ranges before the first session.